Chest: recumbent push, oblique push, dumbbell push, dumbbell push, flying bird butterfly machine clip chest.

Arm: dumbbell bending barbell bending triceps bending

Back: Pull-ups 30 barbell rowing dumbbell rowing machine pulls down the Roman chair on the shoulder.

Shoulders: barbells push dumbbells on the chest. Before pushing, lift the dumbbell sideways and put the bird on its back.

Practice each of the above four parts for one day and complete each movement within two hours at a time. Do three groups, ten times in each group, 8 to 12 weeks.

Diet, eat more protein, mainly eggs, beef, chicken, fish, pork, mutton, especially pork, drink less milk, eat more fruits and vegetables, eat more bananas. You can eat one before fitness and 5 to 10 eggs 20 minutes after fitness. You can eat a small amount of egg yolk, no more than five proteins a day, and 20 more eggs a day.

Almost. Finally, I would like to add that fitness is said to be three-point practice and seven-point eating mainly by eating more meat and eggs, so eating must be coordinated with weekly exercise.

The principle of muscle augmentation is to tear muscle fibers through the movement of instruments, and then add protein to the cracks to make them grow into new muscles, so the muscles will become bigger. Therefore, protein should be supplemented in time after training, and those who have the conditions and want to be quick-acting can buy protein powder.

I hope I can help you with my hands.